For advice on training biceps, we went to a guy with big banks. And that's what Kalum von Moger – Mr. Universe according to the International Federation of Fitness – told us.
Author: Bill Geiger, Master of Science
People always go for advice to pumped guys, take it for granted. For Mr. 2014 Universe according to the International Federation of Fitness, Kaluma von Moger, this is tantamount to an endless series of questions about how he shook such giant biceps.
We asked our 13 questions 25-year-old Australian, who was forced to move to Los Angeles in search of recognition and the glory of bodybuilding.
1. What is the most overrated exercise for the biceps?
Bending on the lower block with one hand. If you are too close to the block, during lifting of the working weight any deviation of the elbow to the side can reduce the load on the biceps.
Moreover, as soon as the hand rises above the level of the elbow joint, the biceps gets a short breather (when the arm is completely bent). At this moment, the load rests on the elbow, not on the bicep. The elbow should remain pressed against the trunk, and not move forward while the handle is moving. Step away from the block for a couple of steps to keep the muscles in tension all the time.
2. What is the most underestimated exercise for the biceps?
Concentrated flexing from standing dumbbells; It's surprising how often people do them wrong. When properly performed, they turn into one of the best exercises on the biceps and really isolate that part of the muscle that gives the peak of the biceps the necessary height.
I perform this exercise standing, leaning with one hand in the knee. The variant in the sitting position is called concentrated bending.
3. What is your favorite exercise for the biceps?
Bending of hands on Scott's bench, because I can establish an excellent link between the brain and the muscles, and my hands respond well to this. I found that this movement for the short head provides a constant pressure from the beginning to the end of the range of motion. And I add a powerful cut in the position of peak flexion.
4. What advice do you have for increasing the effect of bending on Scott's bench?
I like to do the 1-2 approach to forcing pumping, and then several work sets for 10-12 repetitions in each. Periodically I resort to drop-sets – after reaching muscle failure I reduce the weight somewhere by 25% to continue the approach – and to partial repetitions: I do six repetitions in the lower phase of the movement and six more in the upper half. When I train with my partner, in the last set I ask him to put pressure on the projectile, while I resist his movement down. This turns the eccentric phase into a real test and leads to the most monstrous pressure in the muscles that you have ever felt.
When my partner presses on the bar, I focus on the eccentric, or negative phase of the movement, which is often overlooked. And since you are stronger in the eccentric phase than in the concentric phase, it allows you to more fully work out the muscle fibers and squeeze them to the last drop. I am convinced that the eccentric phase is as important as the concentric phase, although many athletes neglect it. With the help of negatives, we can achieve much more damage to muscle fibers.
5. Where is the training place for your biceps in your training split?
I recently revised my strategy. The hands are the strongest part of my body, and I had to reduce the burden on my hands to maintain the proportional development of all parts of the body. Now I train my biceps once a week with triceps. Only hands. And I limit myself to about ten approaches to the biceps. I used to do up to twenty sets, but now I've reduced the load by half.
6. What kind of repetition scheme do you recommend for the biceps?
I start with the lifts of a normal bar or bar with an EZ-neck standing. I do two warm-up approaches and two workers. Then I turn to some option of lifting dumbbells, bending on Scott's bench or concentrated bendings – and doing an 3 approach in each. Usually I get to the muscle failure in the 10-th repetition area. Approximately six weeks before the competition for the title Mr. Universe, I used a multi-repeat scheme, because I wanted to strengthen the drawing of the relief of hands. And even earlier I trained with weight for weeks, which could not raise more than 6 times – it's quite a serious working weight.
7. Do you have any favorite examples of intensive training for biceps?
In addition to negatives and partial repetitions, I'm a big fan of forced repetitions and drop-sets. In the boom lifts, I do a lot of chiting repetitions. Many do not understand the principle of cheating repetitions and do not know how to benefit from them. With chitening repetitions, you make as many clean approaches as you can, but then do not throw the bar, but create an additional impulse from the knees and hips to continue the approach. This allows you to complete several additional repetitions, which you would not be able to do in the normal situation.
I also like to pinch my hands and raise my little finger as high as possible. This shifts the emphasis on the external head of the biceps. I also do the bending of the "Hammer" not with dumbbells, but with a rope handle on the block. This opens the possibility of a slight supination in the upper phase, when I turn the brush. I strain the muscle and keep the peak contraction at the top for a second.
8. What is the best way to increase the intensity of the training of the biceps, if you work without a partner?
Work at a high pace. Sometimes I make supersets and combine movements on the biceps with exercises for the triceps, so I reduce the rest between approaches. As long as the biceps are restored, you train triceps; and while triceps are restored, you swing your biceps. This is a very intense strategy, and it reduces the overall training time.
9. The biggest mistake during training biceps?
Lack of concentration. I think the whole secret is in the connection between the brain and the muscles. If you can not install it, the training suffers, and you perform movements on the machine. To be focused, means, on what to not be distracted.
In addition, I often see people who perform exercises with the wrong technique. You have to master the technique before you take on heavy working weights.
10. Your biggest mistake in the early stages of a career?
I often lost my course, trying to take the maximum possible weight that I could lift. After a while you start working with a really heavy weight, but this greatly increases the risk of muscle rupture, which I encountered several times. Fortunately, the injuries were easy. Today, I no longer use this strategy of training biceps. I realized that I did not need to lift the extra heavy weight to achieve success.
11. Do you have a favorite way of completing a workout for super pumping biceps?
Let's say I do a bend on Scott's bench: I perform drop sets with a heavy working weight and drop a couple of pancakes when I get to the point of failure. I do it several times. How much to reset, I decide intuitively; it depends on how I feel.
12. What advice on training biceps has become the most valuable for you?
When I was preparing for my second competition, I was advised to make the lifting of the bar standing with a straight, rather than a curved neck, which I used all the time before. Exercise was easy for me, but when I went straight to the neck, my wrists began to hurt, because the lower grip was more weighty. After some time, my wrists got stronger, and I think I was able to add a lot of quality mass, performing flexions with a straight neck at the beginning of the workout.
13. When people ask, what is the secret of your muscular arms, what do you answer them?
From the very beginning, I liked to train my hands; I did this three times a week. Obviously, you should enjoy training your biceps and work at the limit of opportunities. At the beginning of the exercise, perform exercises with a high weight, and in the end – isolated exercises. That's the whole secret.